NYO Sterling Ch'anik'na Team

A jump is the result of triple extension: the simultaneous and explosive extension of the hips, knees, and ankles. Whether you’re watching an Olympic weightlifter perform a clean, a sprinter take off down the track, or a basketball player go up for a dunk, triple extension is the driver. Below are the muscles that make it possible.

–Glutes (gluteus maximus, gluteus medius), for hip extension

–Quadriceps (vastus lateralis, intermedius, and medialis; rectus femoris), for knee extension

–Hamstrings (biceps femoris, semimembranosis, semitendonosis), for hip extension, knee flexion, and absorbing landings

–Calves (gastrocnemius, soleus), for ankle extension (plantarflexion)

–Abdominals and core (transverse abdominis, rectus abdominis, internal and external obliques, multifidi, erector spinae), for trunk stability

What is Plyometrics?

Plyometrics, also known as jump training, includes exercises that rapidly stretches the muscles and then rapidly shortens it. It is a training technique used to increase muscular power and explosiveness. It helps improves your fast-twitch muscles, vertical jump performance, leg strength, and agility. Plyometrics are designed to produce fast and powerful movements from your body. In addition, plyometrics training also aids in injury prevention.

Some fitness professionals think plyometrics are great, while others question the safety and appropriateness for young children. However, the American College of Sports Medicine, the American Council on Exercise, and the National Strength and Conditioning Association all support the use of plyometrics, provided they are done correctly with proper supervision.

PLEASE SUPERVISE YOUR CHILD WHILE THEY DO THE EXERCISES...THANK YOU

FUN PLYOMETRIC EXERCISES FOR JUMPING

Get those feet up and off the ground for easy exercise that kids will want to do. Jumps build muscle strength, cardiovascular fitness, and endurance. Fun jumps for kids to try include:

Jumping Jacks: stretch arms and legs out to the side like a starfish while jumping, return arms to sides and legs to center on landing
Tuck Jumps: bend knees and lift heels high while jumping
Hurdle Hops: jump side-to-side or front-to-back over pretend hurdle
One-Foot Hops: lift one knee and jump on standing leg; alternate (this is a great balance challenge too!)
Criss-Cross Feet: jump straight up, then cross one foot in front of the other; on next jump, switch feet and continue

Bodyweight Lunge

The bodyweight lunge is an excellent exercise for identifying and correcting weaknesses in hip stability and strength. It is vital to use correct form whenever undertaking this exercise. Focus on quality and not quantity when working with younger athletes. If an athlete consistently participates in this exercise they will develop bi-lateral leg strength and stability that can carry over to a higher vertical jump height.

The lunge also stretches the hip flexor muscles (on the back leg) which improves range of motion and hip extension. Studies have shown that larger ROM on hip extension can to lead to an improved jump height.

Bodyweight Squat

The bodyweight squat is one of the best jump specific exercises for developing lower limb strength and power. Consistent squatting can also develop synergistic muscle coordination that can carry over to the two foot jump. As the athlete gets older more load can be added, but for young athletes body weight is sufficient.

Jump Rope/Skipping

Jump rope can help improve ankle strength and stability plus also build the reactive properties within the tendons of young athletes. When adding jump rope to an athletes training regime be aware of the potential for over training.

Squat Jumps

Stand with your feet shoulder width apart with your feet slightly everted. As you descend into a squat position, allow your arms to swing backwards. With an explosive effort, jump as high as you can, thrusting your arms forward and overhead for a momentum boost. Land safely in an athletic position. Perform one set of 20 reps. Increase to 2 sets the second week and then 3 sets the third week. The use of a short pause (1-2 seconds) between each jump will enable you to regain your balance and set your position allowing you to jump higher with each rep. Eliminating this pause will train a quicker jump. Training both ways will improve your jumping on the court.

Planks are great for CORE strength.

All NYO events use your core!

Here’s how to perform a plank according to the American Council on Exercise:

• “Hold your elbows directly under your shoulders and place your wrists in line with your elbows.

• Push your body up into your upper back and hold your chin close to your neck (like you’re holding an egg between your chin and your throat).

• In this position, brace your abdominals—contract them like expecting a punch in your stomach, squeeze your gluteal (tailbone) and thigh muscles simultaneously while continuing to breathe normally.

• Hold a plank at least 20 to 30 seconds. (When using correct form, it is not necessary to hold it for longer than this amount of time.) Rest for approximately one minute and repeat three to five more times.

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